Author: Jim King

12 Oct Thursday, 13/10/11

WOD 20 minute AMRAP: 5 Handstand Pushups 10 Dumbell Snatch (20/15kg) 15 Double Unders INTRO WOD Max effort rows: 3 x 100m 2 x 300m 1 x 500m httpv://www.youtube.com/watch?v=wqtV4pQpH4o&feature=player_detailpage Bobby Noyce - 501 continuous double unders in less than 5 minutes. It's a bit monotonous but you should check out what happens at rep...

11 Oct Wednesday, 12/10/11

WOD For time: 2 Rope Climbs (Sub 20 calories on the rower) 50 Kettlebell Swings (24/16kg) Then seven rounds of: 10 Wall Ball (10/6kg) 10 Pull-ups INTRO WOD "Helen" 3 rounds for time: 400m Run 21 Kettlebell Swings 12 Pullups Josh. "The Power and the Passion"...

10 Oct Tuesday, 11/10/11

WOD Power Snatch 3-3-3-3 Weighted Pullups 3-3-3-3 INTRO WOD Deadlift 8-8-8-8 ...

09 Oct Monday, 10/10/11

Happy Birthday for yesterday Flashman! Check out the results of the first week of the Paleo Challenge in yesterday's comments. WOD "Michael" 3 rounds for time: 800m Run 50 Back Extensions 50 Situps + 2000kg Chest to Overhead (For this you may choose any weight you like to accumulate the required tonnage. eg....

08 Oct Sunday, 09/10/11 – Rest Day

07 Oct Saturday, 08/10/11

WOD 2011 CrossFit Games Regional Workout 4 For time: 100 Pull-ups 100 Kettlebell swings (24, 16kg) 100 Double-unders 100 Overhead squat (42.5, 30kg) INTRO WOD 15 minute AMRAP 10 DB Press 10 Kettlebell Swings 10 Double Unders Noosa Trip. 3-2-1-GO!...

06 Oct Friday, 07/10/11

Dave is bringing in some paleo cheesecake tomorrow, and if you've sampled any of the delights he's brought in so far, you know you don't want to miss out on that. WOD and INTRO WOD 1km Run 100 Plank Rows 100 Heel Taps 100 Back Extension 1km...

05 Oct Thursday, 06/10/11

Check out yesterday's comments to see some great paleo recipe suggestions.  Bear in mind however, honey is not allowed during the challenge and be careful to check the ingredients on your sauces, spices and extracts to ensure that they don't contain any wheat, corn, rice...

04 Oct Wednesday, 05/10/11

WOD "Elizabeth" For time: 21-15-9 Squat Clean 60/40kg Ring Dips INTRO WOD Practise: L-Sits Rings Rope Climb GHD Pullups ...

03 Oct Tuesday, 04/10/11

WOD and INTRO WOD 800m Run 9 Pullups 9 Pushups 400m Run 15 Pullups 15 Pushups 200m Run 21 Pullups 21 Pushups (Option to scale up to Chest-to-Bar Pullups and Plyo-pushups) httpv://www.youtube.com/watch?v=bsc8WcRv1gw&feature=player_detailpage...